shiftysheep Member

Forgot the link http://www.nerdfitness.com/blog/2009/07/08/why-you-need-squats-in-your-workout-and-how-to-do-them-right/

Whatever type of cardio you end up doing, try to apply HIIT (High Intensity interval training), this mean if you were running you would need to warm up & stretch, then sprint all out for 30 seconds, jog for 30 seconds, walk for 30 seconds & then repeat. This method keeps spiking your heart rate, taking out of it's comfort…

You need to realise a 8oz glass of water weighs... well 8oz (0.5lb), if you drink the recommended 8 glass's that's that's 4lb of liquid & then there's food in your stomach/intestines/bowels that will also add weight. This will cause a lot of fluctuations though out the day, but this is not body fat or lean muscle, it's…

I'll sometimes add flax seeds, peanut butter, scoop of ice cream & coco powder to my protein shake to bump up the calories to around 700-800.

Agreed, we haven't even had a summer this year & your complaining about hot weather, madness!

I started with Insanity, because I could download it & not need any equipment to do it, once my cardio improved & I did more research I started adding dead-lifts, weighted squats, hanging leg raises, pull ups, kettle-bell routine & every now & again the trampoline because it's mega fun & great cardio. Weight's are hands…

It's important to eat back exercise calories to fuel those lean muscle gains, that in turn will increase you metabolism, leading to need more calorie, why do you think Olympic swimmers eat 8,000-12,000 calories & day but don't put on a lb of fat? It because it's needed to fuel & repair the lean muscle mass. You need to ask…

People who are eating back their exercise calories & not losing weight, either, have not calculated their BMR correctly & don't have a big enough deficit, count calories wrong or are over estimating calories burned.

When you crash diet or stave yourself, your body will burn the stored fat for energy, but you won't be taking in enough nutrients & after about 74 hours of fasting (no food) the metabolism slows down (Evolutionary response, imagine a hunter/gather needing to conserve energy after a long time without a kill/find). If this…

If you haven't already, you should get a decent heart rate monitor it will let you know if you are maxing you your heart enough during intense cardio & track your calorie burn, Also try to work out in the morning before you break your fast.

People are too concerned with weight, when you should be trying for a healthy body fat percentage for you sex/height. You can get too hung up on a goal weight, as long as my cardio is improving & I'm losing the body fat I'm happy.

If you have lost size around your waist you will have lost it all over, sounds to me like your body fat percentage is dropping (burning fat), but at the same time you will be toning up & gaining lean muscle mass. And because lean muscle mass is more dense than fat, you can weigh the same but be smaller & more toned. You…

I wouldn't worry, water is heavy, soup is mainly water, once it passes though you system the weight will go. There's no way you have gained/stored 3lbs of body fat.